Maastojuoksu
5x850m

AMRAP 10 min (RPE 4)
Front squat 45/65kg
Every time you drop the bar you need to do:

5 bar over burpees + 200m run

Warm Up

2 Rounds
20m Bear Walk
7 Push-Up - Down Dog
10 Scap Pull-ups

Technique

Handstand push-up
* pike push-ups
* box push-ups (knees/ legs on box)
* Handstand Hold
* Kipping HSPU

EMOM 24 (30-40sec work)

1. 1-5 HSPU / option ☝️
2. 5-8 Strict Pull-ups
3. 15-20 Air Squats
4. Rest

Perform 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of deadlift. Rest 20sec between sets.

Wod
For time
50/40 Cal Row
30 Burpee box jump

Heavy Set of 3

20 cal Airbike
20 wall ball 9kg/6kg
20 sit ups
10 BAR MUs
300m run

8 min AMRAP

10 T2B

10 push ups

10 box jumps 60cm/50cm

Endurance team WOD

Amrap 30min

In teams of 3 accumulate as many calories on the assault bike and carry as many meters two heavy kettlebells as possible in 30 minutes:

Result is the calories biked and meters carried.

One bikes, one carries, one rests.

KB: 2x24-32kg / 2x16kg-20kg
Räkki 1x ympäri=25m

Back squat
5x3r @ 80%
Rest 90s120s. between sets